A1: 500m Row for time


B: Max Effort Squat

20:00 to build to max single (no more than 3 attempts over 90%)

REST 2:00 and complete 3-5 strict pull-up between sets

* ROM is non negotiable, have partner call depth on squats


A2: 500m Row for time



1 clean + jerk #BW

5 pull-up

10 push-up

15 air squat

Rowing at The Foundry